Featured Image – Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014. He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans. He is survived by his wife, Channing, and son, Josie Jr.

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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Practice Handstands at the Wall

Score = For Quality

then…

2) The HERO WOD “Josie” –

For time, wearing a 20-lb. (9.1kg/6.3kg) vest:
1-mile (1609m) run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile (1609m) run

Men: 155 lb. (70kg)
Women: 105 lb.(47kg)

NB – because we do not have enough weight vests complete the run with a 10kg/5kg plate

TC = 33 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Practice Handstands at the Wall (Reverse Wall walking OR scale to an appropriate Piked Push-up Hold)

Score = For Quality

then…

2) The HERO WOD “Josie” –

Scaling
Reduce the loading and number of reps, but keep this a long workout.

Intermediate Option
For time (without a vest):
1-mile (1609m) run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile (1609m) run

Men: 155 lb. (70kg)
Women: 105 lb. (47kg)

Beginner Option
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans
6 front squats
Then, 800-m run

Men: 75 lb. (34kg)
Women: 55 lb. (25kg)

TC = 33 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch